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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Thur 11-8-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
43 (25/18)
Workout
Thur 11-8-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Deadlift (20x1 (elevated from 45# plates))
Deadlift
You should be able to lift a little more weight once blocked up, but don't start too heavy if you intend to keep the same weight across all 20 reps. Recommended weight = 75-85%. Control all lifts back down to the blocks.
3: Metcon (Time)
Compete for time:
21 Hang Cleans (135/95)
21 Burpees over the bar
Run 400m
15 Hang Cleans
15 Burpees over the bar
Run 400m
9 Hang Cleans
9 Burpees over the bar
Basics: 65/45
Int: 95/65
Adv: as written
Rx+ 165/105 (15-12-9 burpees)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 08, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
4:30 PM WOD
20 x 1 @ 405 lbs
1
Steven
DeLess
5:30 PM WOD
20 x 1 @ 405 lbs
2
Peter "Bir ...
Kauss
5:30 PM WOD
20 x 1 @ 365 lbs
from plates, no belt, w/shoes
3
Private
5-7 AM Open Gym
20 x 1 @ 335 lbs
4
Nick
Williams
4:30 PM WOD
21 x 1 @ 315 lbs
4
Bjoern
Bollmann
3:30 PM WOD
20 x 1 @ 315 lbs
4
Casey
Craig
3:30 PM WOD
20 x 1 @ 315 lbs
4
Chris
Dunlap
3:30 PM WOD
20 x 1 @ 315 lbs
4
Michael
Keefer
12:00 PM WOD
20 x 1 @ 315 lbs
4
Paul
Jones
4:30 PM WOD
20 x 1 @ 315 lbs
5
Chris
Rasmussen
5:30 PM WOD
20 x 1 @ 295 lbs
6
Conner
Winkler
9:30 AM WOD
20 x 1 @ 265 lbs
7
Ted
TooTall
3:30 PM WOD
20 x 1 @ 255 lbs
8
Kristopher
Elliott
6:30 PM WOD
20 x 1 @ 245 lbs
9
David
Ludi
5:30 PM WOD
20 x 1 @ 235 lbs
10
Collin
Kayser
6:30 PM WOD
20 x 1 @ 225 lbs
10
John
Graham
6:00 AM WOD
20 x 1 @ 225 lbs
10
Jonathan
Murry
6:00 AM WOD
20 x 1 @ 225 lbs
10
Tim
Zuk
6:00 AM WOD
20 x 1 @ 225 lbs
10
Tyler
Case
6:30 PM WOD
20 x 1 @ 225 lbs
11
Grant
Shaw
6:00 AM WOD
20 x 1 @ 205 lbs
12
Robert
Salberg
5:30 PM WOD
20 x 1 @ 145 lbs
13
Alex
Przybylowski
5:30 PM WOD
12 x 1 @ 345 lbs
12@345, 8@315
13
Steve
South
9:30 AM WOD
10 x 1 @ 405 lbs
13
Toby
Tooley
4:30 PM WOD
10 x 1 @ 225 lbs
Female Clients
1
Alexis
Shimada
4:30 PM WOD
20 x 1 @ 245 lbs
75%
2
Claire
Nettleton
9:30 AM WOD
20 x 1 @ 185 lbs
2
Veronica
Wilcox
12:00 PM WOD
20 x 1 @ 185 lbs
3
Lynette
Hawkins
12:00 PM WOD
20 x 1 @ 175 lbs
175 1-15 195 16-20
4
Krista
Sites
5:30 PM WOD
20 x 1 @ 170 lbs
5
Private
5-7 AM Open Gym
20 x 1 @ 155 lbs
5
Joyce
Kintz
4:30 PM WOD
20 x 1 @ 155 lbs
6
Amy
Welsh
6:00 AM WOD
20 x 1 @ 145 lbs
6
KIRA
DACZEWITZ
6:00 AM WOD
20 x 1 @ 145 lbs
7
Teri
Parkerson
12:00 PM WOD
20 x 1 @ 135 lbs
8
Courtney
Prokosch
6:00 AM WOD
20 x 1 @ 125 lbs
8
Nikki
Nelson
4:30 PM WOD
20 x 1 @ 125 lbs
9
Gab
Ludi
5:30 PM WOD
20 x 1 @ 105 lbs
10
Teddi
Tate
4:30 PM WOD
20 x 1 @ 100 lbs
11
Caitlin
Smith
5:30 PM WOD
20 x 1 @ 95 lbs
12
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 85 lbs
13
Sarah
Taylor-Green
4:30 PM WOD
6 x 3 @ 125 lbs
13
Jenn
Graham
6:00 AM WOD
4 x 5 @ 95 lbs
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